It’s common for a woman’s body to undergo changes during pregnancy, but most of these changes revert back to normal within six weeks postpartum. However, shedding the pregnancy weight, especially around the belly, hips, and thighs, requires some effort. Here are some post-pregnancy exercise tips to help you get back in shape.
If you had a Caesarean section, a difficult birth, or complications, it’s essential to wait until you feel physically ready to start exercising. For those who didn’t engage in physical activity during pregnancy, it’s recommended to begin with gentle exercises and gradually increase the intensity.
Walking
Walking is a fantastic way to kickstart your post-pregnancy fitness routine. It’s a full-body workout that also benefits your cardiovascular system. Start with a leisurely stroll and progressively increase your pace as you build stamina.
Deep Belly Breathing With Abdominal Contraction
This exercise is safe to do shortly after giving birth and helps relax the muscles while initiating the process of strengthening and toning your abdominal area.
- Sit upright and take deep breaths, focusing on drawing air upwards from the diaphragm.
- Contract your abs tightly while inhaling and relax them while exhaling.
Gradually extend the duration of holding your abs tight. You can perform this exercise multiple times throughout the day.
Kegels Exercise
Kegels are beneficial for toning bladder muscles and reducing the risk of incontinence post-childbirth. Regularly practicing Kegel exercises enhances control over leaks triggered by activities like sneezing or laughing.
You can perform Kegels while sitting or standing. Tighten your pelvic muscles as if you’re stopping the flow of urine, hold for 3 to 5 seconds, and then release. Aim to incorporate these exercises into your daily routine.
